Weight Loss is Possible During the Holidays!

The holiday season is a time of joy, giving, and eating. And eating. And eating the leftovers. Many a well-meaning individual has joined the buffet line at grandma’s house or “forgot” to pass the mashed potatoes only to find themselves a bit heavier and less happy come New Years. Rather than relying on the magical properties of the age-old New Years resolution try these 5 tips to avoid weight gain.

Pass the … Judgment on Portions
When you have a dazzling feast before you, it’s easy for your eyes to be bigger than your stomach. According to a study published in Obesity, participants who concentrated on portion control lost more weight than those who concentrated solely on planned exercise. So when you’re piling your plate, take care to pay attention to your portion sizes. Confused about correct portion sizing? Don’t feel bad, most people are. Fortunately websites like HEALTHeME offer easy to access and understand models for portion sizes based on common foods, and even a handy wallet-sized print-out that can help you make smarter portion choices.

Divide & Conquer
Most every holiday meal includes a barrage of deserts. It’s not usually just one cake, or one tray of cookies, but a seemingly endless line of sugary, fattening treats of great variety. You’ll never make it through the holidays dieting, as evidenced by a study conducted by Janet Polivy, a Toronto psychologist. In the study subjects, some dieters and some non-dieters, were allowed to consume as much ice cream as they wanted, but one group was given milkshakes prior to consuming the ice cream while another group was given nothing prior to the ice cream. Of the non-dieter group, the results were as you would expect, with those consuming a milk shake or two prior to the ice cream consuming less ice cream. The dieters, however, went on to consume more ice cream than non-dieters even after having a milkshake prior to. Polivy hypothesized this was because the dieters had accepted that they’d already blown their diet for that day, so why not eat! A big downfall of most people is that they become overwhelmed by the many choices and find themselves unable to decide on just one desert, so they grab a piece of each.

When you’re in the throws of a sugar high you don’t realize that your plate of cherry pie, coffee cake and a cookie is a ridiculous amount of food for one person: it’s just a plate of awesome! If you’re going to try every flavor on the rainbow, cut back your portions considerably. Take a sliver of cake, a half of a cookie, etc.

Jingle Bell Jog
Exercise is crucial to meaningful weight loss, bottom line. Think back to your last Holiday dinner: for most of us, there is a lot of sitting and talking or watching T.V.  Be sure to indulge your metabolism with as much exercise as possible during the holidays, be it morning yoga or ice skating.

Kiss The Cook
 If portion control fails and exercise just isn’t your thing, consider cooking some healthier alternatives to your favorite holiday dishes and drinks. For instance,  drinking hot chocolate as opposed to egg nog can save you a whopping 230 calories.  Instead of baked potatoes have red potatoes, or have ham instead of prime rib. Making these little changes can help you save calories without feeling like you’ve starved yourself.

And This Little Piggie Cried Wii!
On the note of exercising, it can be decidedly difficult to break away from family that you don’t necessarily get to see except during the holiday season. So why not include everyone in the fitness fun. There are now a variety of Wii games and other activities that can be played indoors that the whole family can enjoy, many of which get the sweat flowing without carrying the “But mom, I don’t wanna” stigma that accompanies exercise.

Don’t let the fun of the holidays fade into self-hatred in the New Year. By following these and other steps to weight loss, you can enjoy the holidays without the guilt. 

High blood pressure may lead to memory loss.

High Blood Pressure Can Make You Lose Your Mind.

It’s no secret that high blood pressure (or hypertension) brings with it a whole host of health problems. Increased risk for heart attack, stroke, kidney disease, and sudden death are just a few of the complications associated with uncontrolled high blood pressure.  A new study adds mental decline to the list of negative effects of hypertension.

Researchers followed 24,000 people who had no prior history of cognitive impairment or stroke.   They found that having high blood pressure increased study participants’ risk for cognitive decline.  Cognitive decline is more than just the age-related changes in memory; it involves declines in thinking skills, memory, language, and problem solving. 

There are some things you can do to keep your blood pressure in the “healthy” range and prevent the health issues associated with hypertension, including cognitive decline.   

Tips:

    •    Know your numbers: The first step is to have your blood pressure checked.  A normal blood pressure is less than 120/80 mm Hg.  If your blood pressure reading is above this number, you should consult with your healthcare provider.

    •    Slash your salt intake: The 2010 recommendations set the limit at 2,300 mg of sodium per day and 1,500 mg of if you’re older or already have high blood pressure.

    •    Combine efforts: Following the DASH diet (Dietary Approaches to Stop Hypertension) has long been touted as an effective way to lower blood pressure.  A recent study found that combining regular exercise with the DASH diet was a more effective way to reduce your blood pressure than following the DASH diet alone.

    •     Take a nap: New research suggests that taking at least a 45-minute snooze during the day resulted in lower blood pressure following a stressful event.  This important finding may help you manage both your blood pressure and your stress level.

8 Saltiest Foods

Pizza is 3rd saltiest food according to the CDC.

According to the CDC, we eat way too much salt!

Sodium, or salt, is a common addition to foods; especially the so-called “comfort” foods that don’t leave you feeling so comfortable after you indulge.  One reason for this bloated feeling is the sodium in foods that can cause your body to hang onto extra fluids. 

Here are some foods high in sodium to avoid:

• Peanuts (dry roasted, salted) have 230 mg of sodium per ounce
• Potato chips, tortilla chips, popcorn
• Pretzels: yes they are low in fat but a serving has around 400mg of sodium
• Cold cuts and other processed meats like pepperoni and hot dogs
• Ham - packs a lot of sodium in each serving
• Dips and spreads, like creamy Ranch dip for veggies
• Olives & pickles
• Condiments & dressings – things like ketchup, mustard, and salad dressings have tons of sodium in each serving

Here are some healthier options:

• Unsalted nuts are great sources of protein and heart-healthy fats.
• Fresh vegetables: carrot & celery sticks are usually found next to the creamy dip so skip the dip and load up on the fiber instead.
• Baked or broiled meat options.
• Use sodium free dressing or drizzle a little olive oil and balsamic vinegar over top of your salad.
• Cheddar cheese and cream cheese is lower in sodium than some other cheeses like American.

For more low sodium eating options, go to www.myhealtheme.com.

8 Holiday Weight Loss Tips

The holiday season is a busy, but fun time of year!  From office parties to cookie exchanges and family gatherings, your social calendar is probably packed.  And what happens at most of these festivities?  That’s right, we eat!  Sharing food is part of the holiday season but it is easy to get side-tracked and forget about your weight loss goals.

Some studies suggest that the average adult gains one pound during the holiday season.  That may not sound like a lot but it adds up over the years and contributes to obesity later in life.

 

 Here are a few ways you can avoid packing on those extra pounds:

 

• Monitor what you're eating.  A recent study says that monitoring your calories is the number one way to lose weight over the holidays.  Weight loss programs that focus on tracking calories might help you do this consistently. 

• Exercise will not only help keep you on track to reach your goals, it will also help keep your stress level in check and strengthen your immune system.  Plan to take a walk, jog, ride a bike, or give yourself a gift and try something new!

• Sleep is an important way to stay healthy and strong, especially during busy times.  Try to get 8 hours of sleep each night.

• Bring a side dish to the party.  It may sound easier to swing by the grocery store on your way and pick something up that is ready-made.  But, by making your own side dish, you can experiment with new recipes and make some substitutions that will be party-pleasers.  Try using applesauce instead of oil to reduce fat and calories.  Also, sprinkle herbs like rosemary and thyme instead of salt to decrease the sodium.

• Eat before you play!  Eating a healthy, high fiber meal before a holiday party will help you avoid over-indulging on the tempting treats!

• Holiday beverages: Did you know that the average cup of eggnog packs almost 350 calories and 19 grams of fat?  Try some sugar-free hot apple cider mix or low-fat hot cocoa to enjoy a festive drink that won’t pack on the pounds!

• Plan ahead!  Take exercise clothes with you when you travel & have workout shoes with you at all times so that you can fit in a walk.  Remember that even 10-minute exercise sessions have huge payoffs!

• Avoid eating out.  All-day holiday shopping can leave you hungry and tempted to stop by the food court or drive-thru window.  Be sure to have healthy snacks on hand like nuts, bananas, apples, or peanut butter on whole wheat bread.

• Pencil time for yourself into your calendar.  If you don’t schedule time to exercise and prepare healthy meals, it can be easy to push those things aside.  Plus, exercising and eating right will help boost your energy so you can do all those things on your list!

Don't let the holidays tip your scale!

Happy Thanksgiving!

Thanksgiving is just around the corner and you know what that means: food, food, a little post-meal T.V., and more food! According to one classic study, the average person gains one pound each year, usually beginning around the Thanksgiving holiday (eh-ehm). Although a one-pound weight gain doesn’t sound like much, most people don’t lose this extra weight and it contributes to obesity later in life. But, if you are trying to stay on track to reach your weight loss goals and hoping to enjoy some of your family’s holiday traditions, take heart! There are ways to celebrate and lose weight!

The findings of one study suggest that portion control is the single-most important thing you can do to lose weight! Researchers followed 300 overweight or obese adults who were beginning a weight loss program. Study participants followed one of five different weight loss programs: eating more fruits & vegetables, increasing planned exercise, increasing daily physical activity, cutting back on fat, or actively controlling portion sizes. Study participants in the portion control group were most successful and 38% of people in that group lost at least 5% of their body weight! This is a big contrast to people in the other weight loss groups, many of whom gained several pounds. So, you can enjoy delicious foods, as long as you are practicing portion control!

In the classic National Institute of Health study mentioned above, researchers also found that people who reported being more active didn’t gain any weight over the holiday season, and some even lost weight! Try planning some activities that will get you and your family up and moving over the holidays. Plan family walks, bike rides, basketball games, or toss the Frisbee around. You will burn calories and stay on track to reach your weight loss goals!

The bottom line: enjoy your holiday favorites but only in moderation and work towards increasing your exercise. The holidays are a “high-risk” time for weight loss but you can be successful, even in this season of temptation!

Get up & get moving to ward off depression!

Fight depression.  Exercise!

You might think a highly developed nation, like the United States, would be filled with happy people. But, in one recent study, America was found to be the second most-depressed nation (just behind France), and a woman living in America is six-times more likely to be depressed than a man living in China! According to the Centers for Disease Control & Prevention, 1 in 10 Americans suffer from depression.

These sad statistics may be partially explained by our nation’s sedentary behaviors! A recent study examined the behaviors of almost 50,000 women. Researchers found that women who exercise 90 minutes or more each day were 20% less likely to be diagnosed with depression than women who exercised 10 minutes or less per day. In addition, time spent watching television was found to increase the study participants’ risk for depression! Women who watched three or more hours of T.V. were 13% more likely to be diagnosed with depression.

Researchers were quick to point out that some of the participants may have been experiencing symptoms associated with depression, which may have led to them exercising less frequently. However, this study helps support the notions that exercise can boost your mood and time spent in front of the T.V. doesn’t do any favors for your body or your mental health.

Exercising more and spending less time in front of the T.V. may be especially significant in these shorter, darker fall days. Many people find they feel tired, unmotivated, and experience other symptoms of depression in the fall and winter, related to the decrease in exposure to sunlight. One of the recommendations for people who feel blue in the winter is to spend some time each day outdoors. You can combine efforts by exercising outdoors: taking a walk, doing yard work, biking, hiking, or going for a jog are great ways to get some sunshine and decrease your risk of depression.

If you feel any symptoms associated with depression, you should talk with your healthcare provider. And remember, following a more active, less sedentary lifestyle is an effective way to keep your body and your brain in tip-top shape.

4 Tips For Healthy Holiday Weight Loss

Beautiful fall foliage, cozy sweaters, turkey dinners, and holiday music. ‘Tis the season for festivities, but it’s also the season for runny, red noses and coughs that keep you up at night! According to statistics, the average adult gets 2-4 colds each year. But, you aren’t doomed to spend your holidays feeling under the weather! There are some things you can do to boost your immune system and have a healthy holiday season.

#1 Get Some Sleep

It is no secret that getting adequate amounts of quality sleep is important. A 2009 study found that people who get less than 7 hours of sleep each night are almost three times as likely to catch a cold. If your sleep is interrupted because you wake up during the night or if you have trouble falling asleep, you are more than five times as likely to find yourself in the throes of a cold. Most experts recommend 6-8 hours of sleep per night. So, take advantage of the shorter days and head to bed when you feel tired.

Chill out.  Stay healthy.  Lose weight.

#2 Meditate

Meditation has long been touted as a way to manage stress. According to a recent study, a regular meditation practice can also boost your immune system and help you fight off that cold you were probably exposed to while completing your holiday shopping! To reap the benefits, you have to meditate on a regular basis.  Try starting with just 2-5 minutes per session; you will still benefit from just a few minutes of mindful meditation.

#3 Lower Your Cholesterol

It might seem as though cholesterol and your body’s ability to ward off a cold is completely unrelated. However, in a study published earlier this year, researchers found that hormones released when your body’s immune system is stimulated decrease cholesterol levels. Viruses and some bacteria need cholesterol in order to grow. So, it makes sense if we lower the cholesterol in our body, the viruses may not be able to survive. 

#4 Exercise

Exercise and immune function is definitely a situation where more is NOT better! A NY Times article explores the relationship between exercise and immune function, especially as it relates to intensity of exercise. As the article explains, several studies have found that workouts of long duration or high intensity have a negative effect on immunity, as well as weight loss. However, leisurely workouts of short duration and low intensity boost your immune system, so you are more likely to fight off the sniffles. Aim for 20-30 minutes of activity, like a moderate walk, to boost your immune system.  Burning off some holiday treats helps weight loss too.

Back Pain Relieved with Yoga

Yoga is top back pain treatment.

Spending hours sitting in front of a computer, stress, lots of time driving in traffic, and extra body weight are all contributing factors to one of the most common and costly problems in America: back pain. It’s estimated that about 80% of American people experience back pain. And, sufferers spend nearly $7000 per year on medical costs associated with managing back pain.

A new study may offer a ray of hope for those who are tired of hurting and spending loads of cash to find relief.  Researchers gave study participants, who were sufferers of chronic back pain, one of two treatments: traditional medical treatment or a 12-week yoga program. Those who participated in the yoga program saw greater improvements in function and were able to participate in 30% more activities than those who received standard medical treatment. The yogis also had more confidence in their ability to perform activites in their daily life. By improving function and increasing confidence, people can enjoy an enhanced quality of life, which often suffers when individuals are hindered by chronic pain.

Yoga is a form of mind-body exercise that increases joint mobility, improves flexibility, and builds strength - all of which contribute to a healthier back. Yoga also has many psychological benefits like improved coping skills and stress reduction. One study found that yoga was better than other forms of exercise for managing mood and anxiety. Psychological stress, anxiety, and depression can increase back pain. So, managing your mood with a regular yoga practice may be another key to reducing back pain.

But, don’t expect results overnight.  Yoga is considered a “practice”; and just like anything else, you have to practice regularly to see progress! Here are a few important lessons from yoga that are especially important for those who have experienced any form of pain:

• Listen to your body & know when to stop.
• Participate without judgment and competition; this helps keep you from overdoing it.
• Let go of expectations and accept where you are on that particular day.
• Try to maintain a calm, steady breath, which you can’t do if you’ve pushed beyond your comfortable limits.
• Be present in the moment and let go of worries, anxiety, or distracting thoughts.
• Have fun – it’s one of the best stress (and pain) relievers around.

Lose Weight by Tricking Your Brain

Weight loss can be complicated.

There's more to losing weight than just willpower.

Has this ever happened to you:  after working hard to lose weight, the scale starts tipping in the wrong direction?  Ever get utterly  frustrated throw in the towel?   A new study explains why there is more to this situation than just willpower.

A recent study published in the New England Journal of Medicine followed 50 people for over a year. What they found was that as people lose weight, their hormones respond by stimulating hunger and sending messages to “eat more”. The hormone gherlin tells us to eat more; the hormone leptin tells us to stop eating. When we lose weight, it appears that the body produces more gherlin and less leptin to try to encourage our body to regain the weight. From an evolutionary stand-point, this makes sense: if your body senses calorie restriction,  it sends messages to eat more in order to survive. But, from a dieter’s perspective, this is frustrating and explains why it is so difficult to maintain weight loss.

Here are simple strategies to help you “outsmart” your body for weight loss:

• Weigh yourself daily. One study found that people who weighed themselves daily were able to maintain weight loss; their counterparts who didn’t weigh themselves gained back at least 5 pounds. And being accountable for weigh-ins (like texting HEALTHeME or using your online tracker) helps people be more successful maintaining weight loss!
• Re-fuel with fruits & vegetables. Not only are they naturally low in calories and fat, they’re also high in fiber. Fiber keeps you feeling full and satisfied. So, when you’re body is telling you it’s hungry, fruits & veggies make a satisfying snack with staying power!
• Re-train your brain. One 2008 study found sugar can be an addictive substance. Get rid of the Halloween candy and make sure you only have healthy snacks on hand. Eventually, you can train your brain to crave healthy foods!
• Move your body. Exercise helps maintain a healthy body weight. Plus, exercise fights stress and boredom – both of which make you think you’re hungry, even when you’re not!
• Think before you drink. People who drink sodas, even diet sodas, weigh more than those who drink water. Plus, the signals your body sends when it is dehydrated can mimic the messages sent when you’re actually hungry! Aim for 6-8 glasses of water each day!

Healthy Living & Cancer Prevention

Healthy living.

October is Breast Cancer Awareness Month. In light of this devastating disease, it’s important to bring awareness to the link between healthy living and your risk of developing any cancer. According to the American Cancer Society, one out of every three cancer diagnoses can be linked to excess body weight, an unhealthy diet, or inactivity. Of these, excess body weight seems to be the most serious of the risk factors! In fact, 14%-20% of all cancer deaths are associated with overweight or obesity.

Increasing the amount of physical activity you get can help you maintain a healthy body weight and may also be an important cancer-prevention tool. A recent Japanese study found women who exercised 8-10 hours each week were more likely to enter menopause earlier than their inactive counterparts. This is significant because researchers believe that exposure to hormones, like estrogen, increase the risk of developing certain cancers. By entering menopause earlier, you decrease your exposure to some hormones, thereby decreasing your risk of cancer.  

But, exercise alone isn’t enough.  Healthy behaviors, like following a healthy diet and getting adequate sleep, are an essential part of cancer prevention. One study of almost 6,000 women found that exercise was only effective in helping prevent cancer if she also got at least 7 hours of sleep each night. Sleeping less than 7 hours nightly appeared to negate the cancer-prevention benefits of exercise.

Working towards a healthy body weight through regular physical activity, making healthy food choices, and getting quality sleep will do more than just help you fit into your favorite fall jeans! In fact, these changes may help prevent diseases like cancer and help you live a longer, happier life.

Think Before You Drink!

Soda packs on the pounds.

From sodas to sports drinks and sugary coffee concoctions, sweetened beverages are everywhere! And, most Americans drink at least one of these sugary beverages per day. According to the Centers for Disease Control and Prevention, the average male consumes 175 calories from beverages per day; the average woman consumes 94 sugary-drink calories daily. Even drinks you might consider “innocent”, like sports drinks and vitamin-enhanced water, contain calories and are loaded with sugar.

The average bottle of soda or juice has 2 servings per bottle and around 200-250 calories per bottle.

One recent study examined the effects of drinking juice versus eating the real fruit. Researchers found that people who drank juice gained more weight than those who ate fruit. Most juices are missing fiber, a key to feeling full and satisfied. So, even though you are consuming calories in these sugary beverages, your body doesn’t feel “full” and you continue to eat a regular meal on top of your calorie-dense drink. This leads extra calories and weight gain.

Interestingly, researchers of the aforementioned study also found that people who didn’t compensate for the extra fruits they were eating also gained weight! Although they didn’t gain as much weight as the juice drinkers, they did gain a few extra pounds. This brings up the key point that fruits and vegetables need to be eaten in place of, and not in addition to, high-calorie foods and sweetened beverages.

Finding the Right Exercise Intensity for Weight Loss.

Best Intensity for Weight Loss

Could exercise be a “magic bullet” for health?   It's certainly true that regular exercise helps prevent major diseases like cancer and diabetes; exercise can boost your mood, increase energy, and battle depression; exercise can also help weight loss.  A tough workout can also leave you feeling sore, tired, and ready to hang-up your workout gear for good.

Don’t love high intensity workouts? Here's some some good news:

"According to a recent study, women who participated in more moderate intensity workout sessions were happier, more energized, less anxious, and more likely to stick with their exercise program."

 

Moderate-intensity exercisers also reported increased levels of self-efficacy. Self-efficacy is the belief that you have the knowledge and ability to achieve a certain goal and is a key to weight loss. One study found that improved self-efficacy during the course of a weight loss program increased the amount of weight participants lost - a double bonus!

So, what exactly is moderate intensity?   Well, one of the easiest and most effective ways to gauge the intensity of your workout is using a rate of perceived exertion (RPE) scale. RPE scales involve assessing how hard you feel you are working. There are several scales out there but most people chose a 0-10 scale:

• 0 = sitting on a couch, totally relaxed
• 1 = very weak, very little effort
• 2 = weak, little effort
• 3 = moderate effort
• 4 = somewhat strong
• 5 = strong, challenging
• 6 = a little more challenging
• 7 = very strong, very challenging
• 8 = very, very hard
• 9 = extremely difficult
• 10 = hardest exercise you can imagine

Most people will be most comfortable exercising between 3-5 on the scale. Staying in the moderate intensity range may help you feel better after your workout and more likely to stick with your exercise program.